12-Week Powerlifting Program: Effective 4-Day Split for Maximum Gains скачать в хорошем качестве

12-Week Powerlifting Program: Effective 4-Day Split for Maximum Gains

In this video, Joseph Lucero from Powerlifting Technique breaks down a comprehensive yet straightforward approach to programming for powerlifting. Targeted towards both beginners and experienced lifters, this 12-week program focuses on a four-day split consisting of squat, bench, deadlift, and a secondary press day. Full article (with the program sheet at the bottom): https://powerliftingtechnique.com/12-... Coach Lucero shares his extensive experience as a powerlifter and strength coach, outlining each day's structure, including competition lifts, variation lifts, tempo sets, and accessory exercises. Viewers will learn how to progress through different phases of the program, ranging from high-rep sets to single-rep maxes, ensuring a steady build-up to peak performance. Joseph also introduces a downloadable PDF to guide lifters through the 12-week journey. Don't forget to subscribe, like, and comment for more insightful powerlifting content. 00:00 Introduction to Powerlifting Programming 01:04 Understanding the Four-Day Split 01:33 Detailed Breakdown: Squat Day 03:41 Detailed Breakdown: Bench Day 04:37 Detailed Breakdown: Deadlift Day 06:31 Detailed Breakdown: Secondary Press Day 07:57 Adjusting the Program Over 12 Weeks 09:48 Conclusion and Additional Resources #powerliftingprogram #powerlifting #liftingcoach #liftingtips